REST DAY, so no lifting today.
row another 2k and try to beat your time from last week.
100 kb snatches, use a moderate KB weight, and use as may sets as you need to to get to 100, 50 with each arm.
snatch 10 singles with 80%
clean and jerk 10 singles with 80%
deadlift, 3 sets of 5 with 80%
Back squats 3 sets of 5 reps
push press 3 sets of 5 reps
press from split 2 sets of 10 reps
bar jumps 3 sets of 10
Snatches 70% for 10 singles EMOM
Clean and jerk for 10 singles EMOM
Deadlift 3 sets of 5 with about 70% of your best deadlift
No lifting today, but if you are one of those people who just HAS to train every day here is the weightlifting wod for today.
1. 5000 meters on the C2. Don't hurry, take it nice and slow. Aim to finish in around 22 minutes if you are a good rower, if you are either vertically challenged of just an inexperienced rower it might take you closer to 24 or 25 minutes.
2. 50 weightlifting bar jumps. A weightlifting bar jump is done by juming over the bar to land on the other side and sinking immediately into a full squat, then repeating the jump immediately after you stand from the squat.
Then eat a big meal and get ready to lift tomorrow!